Comparing Nutrients in 5 ounces Acorns VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Acorns	Pine Nuts	Recommended Dietary Allowance
Energy	19% 549kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	NA	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	NA	7% 5.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.14% 0.099g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	NA	14% 5.24g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Pine Nuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.1mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 112mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Pine Nuts:

• 5 ounces of Acorns have 2.3 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 3.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Pine Nuts:

• 5 ounces of Acorns have 2.6 times more Calcium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 2.1 times more Copper, 7 times more Iron, 4 times more Magnesium, 6.6 times more Manganese, 7.3 times more Phosphorus and 12.6 times more Zinc than Raw Acorns.
• Both Acorns and Pine Nuts contain similar levels of Potassium per five ounces.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 3.1 times more Carbohydrate than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.7 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 7.2 times more Omega 6 and 2.2 times more Protein than Raw Acorns.